What can I do about pain in my foot, between the base of the toes and the arch of the foot. It occurred 4 days ago but prior to that I hadn't run for a week. The last run I did was 20 miles.

Sorry to hear you've developed an issue with your foot, it can be really frustrating especially when you are clearly progressing with your training up to 20 miles. Before you do anything else, I'd suggest you book an appointment with a physio.

They will be able to fully assess the problem and suggest the best course of rehabilitation. This will likely be a schedule of stretches and strengthening exercises to perform. It's impossible to assess an injury without a detailed examination by a physio, which is why it’s key you see one as soon as you can.

I have recently pulled my groin whilst running, should I continue training or should I take some time of for it to heal. I have tried swimming instead but not sure how this will help me running longer distances.

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